In the Parent Seminars I deliver, I suggest that parents establish a ‘digital curfew’ so that technology doesn’t interfere with kids’ sleep.

Ideally, 90 minutes before your child sleeps is recommended to be screen-free, but even 30 or 60-minutes screen-free before bed will make a difference to kids’ sleep. There are two prime reasons for avoiding screens before sleep, especially tablets, mobile devices and handheld gaming devices-

// Screens (particularly touchscreens which are usually interactive) can have an arousal effect on the brain. Playing games or engaging in interactive activities, which is often the case with these devices can excite kids. The rapid-fire, fast-paced screen action can hyper-arouse the brain, which can in turn delay the onset of sleep; and

// Most tablet and mobile devices have light-emitting diodes that give off blue wavelength light. The blue light hampers the body’s production of melatonin (which kids and teens need to produce to help them fall asleep easily), making kids alert when they should feel sleepy, meaning it can take them longer to fall asleep.

However, as a mum I understand that sometimes a digital cut-off time before bed isn’t attainable. I hear from many (worried) parents after my seminars, that sometimes their child likes using technology before they go to sleep. It helps them to relax and calm down and they dread the thought of having complete completely screen-free before bedtime is a little overwhelming, so they’re after some screenless and/or safe activities for before bed.

So what are some ‘screen-free’ technology experiences that aren’t going to impede our kids’ sleep?

If your child wants to use technology before sleep are some choices better than others? Yes!

What can they do with digital devices without me having to worry that sleep will be compromised? I’m a huge advocate of helping parents ditch their techno-guilt… because let’s face it we have enough to fret and feel guilty about already.

‘Safe’ technology experiences before bed

Read eBooks or use an e-reader (e.g. Kindle)- reading a book on a digital device is unlikely to over-excite kids and is very similar to reading a ‘real’ book’. Most eReaders don’t emit blue light so the risks to kids’ sleep are minimal.

Tech tips- A couple of things to be mindful of-

// Avoid using animated book apps with all the bells-and-whistles before bed, as these are typically very interactive and have lots of features to captivate your child’s attention and excite them (and as we all know, this is not ideal before bed).

// If reading an eBook on a regular tablet device (i.e. not on an e-reader) remember they emit blue light which can impair the production of melatonin (the darkness hormone). So if your child isn’t using an e-reader before bed to read a book, make sure your child dims the brightness on the device (as this will reduce the amount of blue light that hits their retina), or uses an ‘evening’ function if available on the device (for example, Apple devices have ‘night shift’ mode and ‘night mode’ in Android devices).

// If possible, encourage them to read on a smaller screen. For example, it would be better to read on an iPhone, as opposed to a 9-inch iPad as it reduces the amount of light, especially short-wavelength (blue) light that reaches the retina.

Listen to music- listening to music (and no, not You Tube music clips on the iPad) can be a great way to use technology to help kids calm down before bed. If your child likes to listen to music before bed, encourage them to listen to soft, slow and familiar music to aid in the onset of sleep (loud, fast or unfamiliar music can arouse your child).

Tech tips– create playlists of music that your child likes to listen to before bed, so you know what they’re listening to is appropriate and remove the device from their bedroom once they’re asleep (keeping devices out of kids’ and teens’ bedrooms is strongly advised).

3. Listen to audiobooks- listening to books via audiobook recordings can be a great way to use screens before bed (without having to fret about the impact on kids’ sleep). Audible have a great collection of audiobooks for kids, teens and adults. Birde (launching in November 2017) also have a great range of audiobooks (plus a host of other educational and entertainment content for kids aged 0-5 years). Birde provide young children with a safe, educational way to enjoy listening to music, watch their favourite videos or listen to an audio book.

Listen to podcasts– a great ‘screen-free’ alternative at night is for kids to listen to podcasts. Common Sense Media have some great kid-friendly recommendations here.

Listen to guided meditations– Smiling Mind have a great app that works on iOS and Android devices that has a collection of guided meditations that are a great way for kids to unwind at the end of the day. I also love Maggie Dent’s Safe n Sound and Sleepy Time audios (I personally use these with my boys sometimes before bed).

Get more natural sunlight in the day- yes, greentime! Time outdoors in nature is such a simple strategy that can counteract some of the negative impacts of screens! The more natural sunlight that kids get in the daytime, the better their body is able to desensitise itself to blue light’s effects at bedtime. So even if your kids do use screens at night, they’re not as likely to be adversely impacted by this exposure. Yet another reason, that we need to get kids outside!

I also understand that many families use TV as part of their night time routine. It’s definitely a much better choice than more interactive screens like tablets, smartphones and gaming consoles. If your child watches TV before bed, make sure that the content is slow-paced (so as night to hyper-stimulate them) and that it isn’t scary (as this can induce night terrors).

As I’ve previously explained, digital devices before sleep or nap time can impede the quality and quantity of kids’ and teens’ sleep. Whilst a complete digital sunset before bed might seem unattainable for some families, doing a technology swap and making sure kids are using screens in healthy ways is a better alternative.

Is your child’s screen-time sabotaging their sleep?

Today’s kids are spending more and more time with screens and often before bed. Many of us know that this digital habit can impact both the quality and quantity of their sleep, but we often find this habit hard to change (and for some families it’s simply a matter of needing to do homework on devices before bed). This blog post will inform you about exactly how screens may be sabotaging your child or adolescent’s sleep and will provide you with realistic strategies to minimise the adverse impacts (no, I won’t be suggesting that you ‘digitally amputate’ your child or completely ban screens, so please read on).

If you’re reading this and feeling pangs of guilt because your child uses a screen before bed, don’t worry you’re not alone. Released in June 2017 the Australian Child Health Poll,[1] conducted by the Royal Children’s Hospital Melbourne, revealed that almost half of all children (43%) use digital devices before bedtime and one in four of these children (26%) report having sleep problems. From my experience, speaking to parents, educators and health professionals throughout Australia, I think these are relatively conservative estimates. I think this problem is much bigger than these statistics suggest.

Given that screens can have a really negative impact on our kids’ sleep (and they’re not going to disappear), it’s essential that parents, educators and health professionals teach today’s kids how to use screens appropriately and enforce boundaries around when and where screens can be used.

If we don’t enforce boundaries around where and when they can use screens they have the potential to sabotage kids’ sleep.”

Why is sleep important for our kids?

When I talk about sleep in my Parent Seminars, I often acknowledge that I’m preaching to the converted when I tell parents that kids need sleep. Yep, most of us have endured the dreaded toddler meltdown or the agitated tween, who’s simply tired. Sleep deprivation definitely impacts on kids’ mood and behaviour, that’s a given (and many seasoned parents have experienced the consequences when this doesn’t happen). However, poor sleep habits have also been shown to have adverse impacts on children’s health and development. Insufficient sleep and/or poor quality sleep negatively impacts their alertness, capacity to learn, memory formation, emotional health, concentration, immunity, reaction times, obesity rates and impulse control. Studies have shown that even 30 minutes of missed sleep can result in an IQ difference of ten points[2]!

Are kids getting enough sleep?

Research by Wahlstrom[3] (2014) found that 70% of 14-year-old girls get insufficient sleep, with most of them recording less than eight hours/night (at this age, nine hours/night is the minimum required). Dr. Seton, a sleep expert from Sydney’s Woolcock Institute of Medical Research and Sydney’s Westmead Children’s Hospital suggests that 15% of 14-year-old girls are chronically sleep deprived, with many only accumulating five hours sleep/night. This is alarming as research confirms that even small declines in the amount of sleep kids are having can have a significant impact on their learning (remember, even 30 minutes less sleep/night can reduce a child’s IQ by 10 points!).

Inadequate sleep can also be associated with increasing rates of depression and anxiety and a range of other issues related to kids’ well-being. Put simply, sleep is vital for kids’ health, learning and development.

It’s important to note, it’s not just screens that are to blame for deteriorating sleep habits amongst kids and adolescents. Increasing amounts of homework and a full schedule of extracurricular activities are also culprits for the sleep-deprivation epidemic we’re facing.

A public health epidemic?

As I travel throughout the country speaking to parents, educators and health professionals, I’m hearing more and more anecdotal reports of kids falling asleep in class or constantly reporting feeling tired and depleted. Teachers have reported that more and more children are falling asleep in class (and no, it’s not because the teacher is boring!) and when I speak with health professionals they confirm that they’re also treating children who are often sleep deprived.

Some sleep experts are suggesting that the sleep crisis amongst our kids (both primary and secondary students) is a public health epidemic. Research tells us that 87% of teens sleep with their phone (their ‘digital teddy bear’!) and this is adversely impacting the quality of their sleep as they’re being woken throughout the night to alerts and notifications.

In fact, research shows that children as young as 9 years of age are checking their phones 10 times a night, if they’re present in the bedroom. This means that they’re not completing a sufficient number of sleep cycles each night because their sleep cycles are being interrupted by their phones.

For some kids and adolescents, screens have become their ‘digital teddy bear’ that they take to bed each night! “

Why do we need to worry about kids using screens before bedtime?

Why are we seeing a deterioration in kids’ and adolescents’ sleep? They’re not getting enough sleep and/or they’re getting poor quality sleep (woken up multiple times by alerts and notifications on their digital devices). Today’s kids are often using digital devices before they sleep and this can impact on their sleep in two ways: (i) delay the onset of sleep and (ii) hamper the quality of their sleep.

// Sleep delays – tablets and smartphone emit blue light and this can cause sleep delays. Children’s eyes are still developing and haven’t yet developed the protective pigments that enable them to filter out some of the harmful blue light. Blue light suppresses the body’s production of melatonin (the hormone that regulates their sleep-wake cycle) which kids need to produce to fall asleep quickly and easily. Inadequate levels of melatonin can delay the onset of sleep and over time, these sleep delays can accumulate into a significant sleep deficit. So yes, the iPad before bedtime can be the culprit for your child’s inability to fall asleep quickly.

// Premature waking – many parents are reporting that their children are waking at earlier and earlier times to get their daily dose of digital (often before their parents wake up). In parent seminars I share a story of a 3-year-old girl who was waking up each day before her parents and using the iPad. After changing the 6-digit password they were shocked to still find their daughter on the iPad when they meandered downstairs each morning. How did she do it? She’d sneak into her parents’ bedroom and use dad’s thumbprint (he’d sleep with his arms hanging out of the bed) to unlock the device. Scary or genius, I’ll let you decide?

// Interrupted sleep cycles– if children have digital devices in their bedroom, the pings and beeps and alerts and notifications can wake them up and interrupt their sleep cycles. A typical sleep cycle takes approximately 90–110 minutes to complete – four stages of non-rapid eye movement (NREM) and one stage of rapid eye movement (REM). If kids are being woken multiple times each night, they’re not completing a sufficient number of sleep cycles (most kids and teens need between 4 and 6 sleep cycles per night).

// Altered circadian rhythms – Traditionally, the onset of puberty causes changes to adolescents’ sleep habits because of natural biological changes. Their sleep-wake cycles change because of these biological changes. The hormone melatonin is secreted by the pineal gland, but around puberty, melatonin production is delayed until 9-10pm, meaning that adolescents are biologically wired to stay up later (so now you know, they’re telling you the truth when they tell you they’re not tired at 9pm!). However, given that many adolescents are using phones and tablets at night, their melatonin production is even further delayed.

// Night waking– viewing scary or violent content can cause nightmares, particularly amongst younger children under 10 years of age (they’re susceptible to experiencing intense fear as a result of viewing disturbing footage or images because they’re psychologically unable to distinguish fiction from reality until between 8-10 years, typically). Whilst many parents wisely restrict their kids’ exposure to violent movies and/or video games, sometimes we overlook the scary or disturbing images or video that are featured on TV news programs and distributed via social media. Movie trailers and promotions are another source of content than can be distressing for kids to consume.

Simple strategies to reduce the impact of screens on kids’ sleep

// Digital bedtime– in an ideal world, kids wouldn’t use digital devices in the 90 minutes before they go to sleep. Research has shown that kids’ brains and eyes need a break from screens at least 90 minutes before bedtime (even 60 minutes has been shown to improve sleep). Psychologist Jocelyn Brewer calls it a “digital sunset” and it’s a concrete reminder that kids need to switch off from their devices.

// Blue-light glasses- given that many of our kids are now spending time before sleep doing homework on digital devices, sometimes the digital bedtime I mentioned above is totally unrealistic. I understand that co-curricular or sports training can delay the start of homework so kids are often using devices close to bedtime. So Baxter Blue developed a great solution- non-prescription glasses that absorb blue-light. I’ve been using these glasses for 6 weeks now and I can say they’ve helped my sleep (I’ll admit, sometimes I don’t walk my talk and I’m on my phone or laptop before I go to sleep).

// Bedrooms as tech-free zones- we need to keep devices out of bedrooms. Simple. Not only does the presence of technology in the bedroom impact on the quality and quantity of sleep kids get, but there are serious issues related to cyber-safety when kids have access to technology at night. (In my parent seminars I often share a story of an 8-year old boy who was waking up to do homework and access pornography at 1am!) When your child tells you their phone is their alarm clock, go and buy them a traditional alarm clock instead.

// Have a landing zone- nominate a specific area in your house where the six tablets, five laptops, and eight smartphones go to charge each night. That way you can do a quick headcount before bed to check that no devices have been smuggled into bedrooms. Bonus tip- check you child’s charging the device and not just an empty case.

// Do a technology-swap- I’m a Mum so I’m not going to propose absolutely no screens before bed. Just think carefully about what they’re doing on screens before bed. Avoid rapid-fire, fast-paced screen action, as it hyper-stimulates the brain. Doing a swap can also work well. Watching TV and not the iPad before bed is a better choice as TVs don’t tend to emit as much blue light as mobile devices and kids don’t (usually) sit as close to TVs as they handheld devices. Listening to music or an audiobook instead of watching a screen may also be a better choice.

Now this post certainly won’t make me popular with many parents and it certainly won’t be popular with kids, but it’s nonetheless important.

In this episode I discuss why it’s important for children’s bedrooms to be “tech-free” spaces. In an ideal world this means no gadgets in bedrooms at all. No TV, iPads, gaming consoles. Absolutely nothing.

Before I explain why it’s important to keep bedrooms as “tech-free” spaces, please understand that I’m not here to make you feel guilty. My goal is to simply arm you with evidence-based information so you can make informed decisions about how you’ll use technology with young children, in ways that are healthy and helpful.

And quite simply, having digital devices in bedrooms is not healthy nor is it helpful for little ones. We have overwhelming and consistent research evidence to confirm that technology in bedrooms robs children of their sleep (and adults too, but that’s another post).
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We need to keep digital devices out of kids’ bedrooms.

But it’s not always easy to enforce especially as there are more and more small screens to contend with (that can easily fit into pyjama pockets, or be smuggled into bedrooms).

Why We Shouldn’t Have Screens in Kids’ Bedrooms

Screens adversely impact on sleep habits and hygiene. The artificial blue light emitted from mobile devices tinkers with the brain chemicals that promote sleep. Blue light reduces the body’s production of melatonin, which regulates our internal body clocks and plays a role in the sleep cycle. In one study* there was a 22% reduction in melatonin levels when tablets were used two hours before sleep time. Hence, devices before sleep can cause sleep delays, which can accumulate into sleep deficits for children over time. This can, in turn, hamper their capacity to learn and affect their behavior and concentration.

Shorter sleep cycles. Studies** have linked sleeping near small screens, like smartphones or iPads and having TVs in bedrooms, with shorter durations of sleep among fourth- and seventh-graders. Studies have also found kids who slept near small screens were more likely to report insufficient rest.

Disrupts sleep. If children wake up in the night (which is normal), they may look for notifications or alerts on their devices if they’re in their room. This can stimulate the brain and their sleep cycles are disrupted. The audible notifications on devices can also disrupt children’s sleep.

TVs in bedrooms increases likelihood of childhood obesity. Numerous studies have shown that TVs in bedrooms increase the chances of childhood obesity. It is believed that TVs in bedrooms promote more sedentary behaviour and also prevent children from getting adequate sleep. Insufficient sleep has also been as a causal factor contributing to childhood obesity.

Itmakes it difficult to monitor their online activities. Parents are often shocked to learn that their children are waking up in the middle of the night and jumping online, if devices are in their bedrooms and the Internet is switched on.

Strategies to Keep Screens Out of Bedrooms

Have a “landing zone” where digital devices go for charging. Have a specific place in your home where devices are placed to be re-charged each night.

Have a specific bedtime for digital devices. Just like children have bedtimes, also specify an exact time when devices need to be switched off.

Start other night-time rituals with your child to promote sleep. Rather than reverting to screens as part of their nightly routine, offer other alternatives for children. For example, reading books, playing a game, doing a guided meditation, or singing are great alternatives to screens.

I’d love to know in the comments below, do you keep bedrooms as “tech-free zones”?

Teachers, parents and psychologists agree that children’s use of digital devices is more than likely to blame for this problem.

Teachers frequently bemoan the fact that children today are often tired. Yes, this may be attributed to the ‘hurried child’ phenomenon we are witnessing. This is where young children (even toddlers in some instances) are rushed from scheduled activity to activity. Tennis lessons, gymnastics, swimming, violin, soccer and the list goes on. Some children are simply tired. Over-scheduled and tired (so too are their parents I would imagine).

But, as a children’s technology researcher , mum and former teacher, I have an inkling (and a little bit of research evidence to support my hunch) that technology may be the culprit.

Please don’t think that this is an anti-technology rant. It isn’t. I firmly believe that technology can do wonderful things for young children… when it is used appropriately and in healthy ways.

And for some children, technology is not being used in healthy ways. In fact, for some children, their use of gadgets and devices is actually detrimental, especially for their sleep habits.

It is therefore imperative, as teachers and parents raising digital natives, that we teach young children how to form healthy habits with technology. There is no denying that they will inherit a digital world that beeps, pings and booms. We cannot ban or avoid these devices. Instead, we must teach them how to harness these digital devices in healthy ways.

This means, in ways that does not impact adversely on their sleep.

Why are tablet devices are causing sleep problems?

1. Direct short wavelength blue lightemitted from tablets directly interferes with the production of melatonin (the body’s hormone that aids with sleep). Without adequate melatonin levels it makes it more difficult to fall asleep. So young children are using tablets before bedtime, which prevents their bodies from producing adequate melatonin and then it takes them longer to fall asleep. Over time, these sleep delays accumulate and cause sleep debt.

2. Tablet devices are often too stimulating for developing brains and bodies. If children are playing games on tablets before bed or watching videos the brain is activated and excited. This is not what brains need before bed. Children need to engage in calm activities before bed, so that their brains are primed for sleep, not activity.

3. Children are forming poor sleep associations with bedrooms. As a portable device, children often bring tablet devices to their bedroom (sometimes unbeknownst to parents). This habit does not establish that the bedroom is a sacred space for rest and relaxation. Children need to associate bedrooms as a place for sleep. Nothing else.

What can we do to remedy the situation?

Tell me in the comments, do you think tablets have adversely impacted on your, or your child’s sleep habits? Have you had any success changing these habits?

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You are concerned that your child’s brain development is changing because they are leading a ‘digitalised childhood’. You are worried. And rightly so. But the good news is that you don’t need to be. I’m here to explain things.

The headlines decry, ”Technology is re-wiring kids’ brains.” Today’s digital generation are growing up in a world that pings, beeps and flashes. Screens and devices saturate their daily lives. Today’s children know how to pinch, swipe and zoom and often before they have learnt to walk or talk.

And this worries many parents and teachers.

So it won’t come as a surprise to know that some of the most frequently asked questions I have from concerned parents and teachers are:

Are digital devices having an adverse effect on child brain development?

What do children’s brains really need for optimal development?

Let me start by re-assuring you that it is not all doom and gloom. We have increasing research evidence that shows us that when technology is used in intentional and developmentally-appropriate ways that young children can learn with and benefit from technology. Phew! You can breathe a sigh of relief as you pass over your iPad to your toddler.

But before you race off to buy your toddler a laptop or an iPotty (yes, these devices really do exist), there are some absolutely vital things that parents must first consider. I like to call these the ‘brain basics’.

Brain Basics

Thanks to advances in neuro- and developmental science, we now know more than ever about child brain development. And despite being neuroscience you’ll be pleased to know that it actually isn’t rocket science. In fact, it’s really very simple. The way our grandparents parented is in fact the ideal model. The researchers call this ‘ancestral parenting’. These are the basic things that brains need to develop. And despite living in a digital world, these brain basics have remained unchanged. Child brain development is much the same as it always been, but we now have digital devices to contend with.

Neuroscience tells us that 85% of a child brain development occurs by the time children are 3 years of age. In fact during the first few years of life, 700 new synapses (brain connections) are formed every second. Over time these connections are reduced through a process called ‘pruning’, so that brain circuits can become more efficient. So those circuits that are not used are pruned through lack of use. So it is absolutely essential that we provide the right types of experiences early on in a child’s life if we want to optimise, not hamper, child brain development. These are the building blocks for brains.

So what does ‘ancestral’ parenting look like in a digital world?

Three Essential Building Blocks for Child Brain Development:

These are the essential building blocks for learning in a digital age. You will see that they are not complicated. And chances are this is how your parents or grandparents would have parented. [I know, I know I can already hear my Mum’s voice saying, “In my day…”]

1. Relationships-

It is essential that children form loving, stable and close attachments to their parents or care-givers for optimal brain development. Young children need relationships. When children have strong attachments to adults it frees up the brain to focus on other important areas of development. Stressed or anxious brains cannot learn. Secure and happy brains can learn.

Technology can foster relationships. We have new communication tools like Skype that allow young children to form relationships with family members who live interstate or abroad. I know that when my son was 18 months-old, he loved his weekly Skype calls with his great-Grandmother who lived inter-state. They would sing nursery rhymes and songs over Skype. It was brilliant!

We also have amazing book apps with built-in video chat windows so you can be reading your child their bedtime book whilst you are traveling overseas for work. Magic!

However, when technology is used excessively, it can hamper the development of relationships. Too much screen time can displace opportunities for building relationships. When children are using a screen they are often not engaging in face-to-face, real-time conversations with other people. We must think carefully about helping children manage their media consumption, so that they do not use technology excessively. This is why today’s children need media diets. As parents, we must also teach children not to constantly rely on technology to pacify or entertain them (there is nothing wrong with being bored, in fact this is essential). We need to teach children how they can manage media and not let media manage them.

2. Language-

It is critical that young children are exposed to and use as much language as possible for optimal brain development. A child’s vocabulary is a very good indicator of their later academic success. Sadly, we know that by 18-months of age, there are stark differences between children’s vocabulary scores and this gap continues to widen as they get older.

So does this mean we should ban TV and iPads? No. Instead, we need to try, where possible, to co-view with our children when they are using technology. That means watching and using technology with your child. It might mean watching TV or playing a video game with your child. When you use technology with your child, there is usually some to-and-fro interaction and this is exactly what developing brains need. Serve-and-return interactions. Co-viewing helps children to connect what they are seeing on a screen to real life. It also stops the ‘zombie effect’ where children become transfixed by what is on-screen. [Have you ever tried to talk to your child while they are playing a video game? If so, you know what I am talking about.]

We also need to minimise the times that technology is used as a digital baby-sitter. [Now before you panic and think that you have ‘ruined’ your child because they watch TV while you prepare dinner, rest assured that this is highly unlikely. As a parent I understand that co-viewing is not always possible. But when it is possible, try to use media with your child.]

As parents, we also need to look for opportunities for children to collaborate with siblings or peers when they use technology. Children need to talk when they are using gadgets, not sit there passively and consume. When children use media with others it forces them to communicate and use language. There is a range of fantastic apps that encourage children to interact and use language. Many of the apps by Toca Boca encourage interaction and enable young children to engage in play (which has been proven to develop language skills).

There are also some fantastic apps that allow children to very easily create digital stories. Storytelling is a wonderful way to support children’s language development. Toontastic is a brilliant app that allows children to create, publish and share very professional-looking, animated stories.

3. Sleep-

As a parent I don’t need to remind you about how important sleep is for child brain development. In fact, it is essential for all of us (ask any sleep-deprived parent and they’ll reiterate this). It is essential for learning and memory consolidation. However, digital technologies have the potential to cause sleep problems for children (and for us adults).

In today’s digitally-saturated world, there are many new devices and screens that tempt young children before bedtime. To further complicate matters we now have a range of devices like video game consoles and tablets that appeal to young children (and adults). And these devices are also very mobile so they can easily sneak into bedrooms. We know that screen-time in the 90 minutes before bed can cause sleep delays and over time these accumulate and result in a sleep deficit.

Rapid-fire TV or fast-paced video games may over-stimulate young children and activate areas of the brain that require more passive activities before the onset of sleep. We also know that the blue light emitted from screens also effects the production of melatonin, which is needed to induce sleep.

So what can you do?

The best solution is to avoid the use of screens in the 90 minutes before bedtime. Alternatively, you can turn down the brightness of the screen. And if that’s not possible, try to reduce the use of fast-paced TV programs and games before bed. So there are three simple building blocks for child brain development in a digital age.

As you can see, these brain basics have not deviated too much from the way your parents or grandparents parented. We now have digital devices to fit into the picture as we navigate this digital terrain. These gadgets are here to stay (the iPad won’t be un-invented). So rather than fearing these technologies, we need to look for ways to leverage them.

How can we use technology with young children in ways that will support and enhance their brain development, not stifle it?

Tell me below, did you realise child brain development was so simple? How do you use technology with your children to promote healthy brain development?

A recent blog post has caused much concern amongst parents and teachers alike in recent days. I have fielded a couple of media calls about this controversial post and have also had friends and worried parents asking me about some of the claims in the blog post. So I thought I should respond to the post at the centre of the controversy and allay some of your fears. I also want to clarify some points made in the blog post.

In a nutshell, Cris Rowan, the blog’s author, calls on parents, teachers, and government organisations to ban the use of all handheld devices for children under the age of 12 years. She is an occupational therapist and a child development expert and has written a book titled Virtual Child. She provides ten “research evidenced reasons for this ban”.

And this is what I want to clarify. I want to start by acknowledging that there are some arguments that Rowan proposes that I actually agree with:

1. Rapid brain development does occur in the first two to three years of life.Neuroscience has confirmed this. There is no doubt that the first two to three years of life is a vital period for brain development. This is why babies do not need screen-time. We have some recent research evidence that confirms that babies do not learn from baby media.

2. I also agree that there are increasing rates of childhood obesity and this is likely to be attributed to today’s children being more sedentary because of technology use. For example, we know that children with television sets in their bedrooms are more likely to be obese than those children who do not have a TV in their bedroom.

3. Technology has also been associated with sleep problems. I also agree. Technology use has been shown to have an adverse impact on children’s sleep patterns when it is used in the 90-minute period before children sleep. The light emitted from devices, coupled with the fast-paced on-screen action has been shown to cause sleep delays in children and over times these delays accumulate in a sleep debt.

4. Violent media content is associated with (note, I did not specifically say causes) aggressive and anti-social behaviour.In particular, we have increasing evidence that confirms that video game violence is a cause of increased aggression in the player.

So I propose that there is NO NEED to ban handheld devices for children under 12 Years. Why?

1. These devices are here to stay.Whether we like it or not, technology is not going to disappear. Rather than ‘banning’ technology (or fearing it) we need to have open conversations about how to best use technology with young children. We need to look for ways to optimise, not stifle, children’s development in a digital age. What types of TV shows, DVDs, apps, websites and games are suitable for young children? How can children actually learn from them?

2. Research has not shown that digital devices diminish executive functioning skills or impair attention skills.Rowan claims that “Stimulation to a developing brain caused by overexposure to technologies (cell phones, internet, iPads, TV), has been shown to negatively affect executive functioning, and cause attention deficit, cognitive delays, impaired learning, increased impulsivity, and decreased ability to self-regulation e.g. tantrums” However, there is yet to be any published data that I am aware of that examines the effects of mobile phones and iPads on these skills. Note the date of the references that Rowan cites- both studies were conducted prior to the release of the iPad in 2010. Furthermore, we do not have research-evidence that shows that digital technologies cause attention problems or hamper executive function. Sure, we have studies that provide a correlation but this doesn’t prove that media causes these problems.

3. We need to teach young children how to form healthy media habits, from the outset. Banning technology is not the solution. We need to inform parents about the best ways to use these devices with young children. What does ‘healthy media use’ look like?

4. The Christakis (2004) study that Rowan cites about “high-speed media” causing attention deficit and reduced concentration and memory is methodologically flawed. One of the problems with this study is that the children were not clinically examined or diagnosed with ADHD. Instead, parents assessed their behavior at age 7 using five criteria, two of which are not associated with ADHD (confused and obsessive). The study also did not acknowledge that some of the children who were three in the study may have already started to display ADHD traits and that increased TV use may have been a result of and not the cause of ADHD. Does the chicken come before or after the egg?

5. Radiation emission is a contentious areaand one that I am further exploring. At this point in time, the research evidence does not indicate that digital devices are harmful for young children. However, I am also aware that this research is in its infancy. Due to possible risk of harm, I always advise parents to exercise caution and minimise any radiation emission with tablet and mobile phone devices. For example, switching mobile and tablet devices to airplane mode and disabling Wi Fi when children are using them, reduces their radiation exposure. Similarly, turning off routers when not in use is another practical way to minimize possible harm.

6. Not all children are addicted to technology. Rather than banning technology because a small proportion of children are addicted (Rowan cites Gentile’s 2009 study that indicated that 1 in eleven children aged 8-18 years was addicted to technology), we need to look at teaching parents and children how to set parameters around media use, so that it can be used in a healthy way.

7. Today’s parents are the first generation of parents who are raising complete ‘digital natives’and who are also using digital devices. Rather than ostracising and criticising parents’ use of technology, we need to have open discussions about how we should use technology with and around children. We know that children absorb our habits (including our media habits) so we certainly need to be mindful about how we use smartphones, TV and tablets around children. When parents know better, they (usually) do better.

8. Parents need to know how much media time is appropriate for young children. Parents are often unaware of guidelines regarding screen-time. Once again, banning technology is not a long-term solution. It is merely a band-aid solution for a bigger problem.

9. Rowan’s blog post implies that all ‘handheld devices’ are created equal. This is certainly not the case. David Kleeman recently said, “A screen is a screen is a meme”. Young children use handheld devices in different ways. For example, children may use a tablet device to simply watch a YouTube video. This is a very passive use of the device. On the other hand, they may use a movie-making app to record, edit and publish a movie they have created with a friend. The latter example requires significantly more cognitive investment on the child’s behalf. They are completely different learning experiences.

10. My biggest criticism with this blog post is that the positive potential of digital media is completely ignored. We have ample and increasing evidence to confirm that when technology is used intentionally and in developmentally-appropriate ways that young children’s learning and development can actually be enhanced, not hampered by technology.

Aghh. Now that feels better. There you have my personal and professional take on Rowan’s post.

Tell me in the comments below, which, if any, of Rowan’s ideas, do you agree with?

I know, I know…you have probably been bombarded recently by blogs, Facebook status updates and emails of people declaring their New Year Resolutions. Loose weight, get fit, drink green smoothies, eat raw food, spend more time with the kids, get more sleep… Sound familiar? I am going to share some of mine, but they are of the digital variety.

There is no denying that technology is now an integral part of your life and that of your children or students too. As you spend time in the new year reflecting on last year and planning for 2014, it is a good idea to contemplate how digital media will fit into your life and your family life.

{CONFESSION ALERT}

I don’t know about you, but too frequently I have let technology dictate my life. Technology has managed me. I have not managed technology. Yep, I said it. Even as a children’s technology researcher I have failed dismally in this area.

In 2013 gadgets and screens consumed my work time (yes my toddler thinks my job involves playing apps and talking on the phone!). If I am really honest I will also declare that it controlled my leisure time.

I recently took another digital sabbatical. Jana from Mums Juggling Act calls it an ‘information cleanse’. Like any cleanse it is good for the body (and soul). Over the Christmas holiday period when I digitally disconnected for a couple of days, I realised how reliant (bordering on addicted) I am on technology. Yes, the children’s technology researcher even has some issues of her own…

During my period of digital disconnection I began to see how attached I am to gadgets. Normally I would check social media and emails as soon as I returned home from a morning gym session (before I have even had a shower). Sometimes I would even check these at the gym between exercises (I know, I know…I am that person). I would use my laptop right up before I went to bed (despite writing blog posts about the importance of switching off from technology at least 90 minutes before bed). I would also feel compelled to check Instagram just one more time before I went to bed, just in case there was a new photo to like. Sound familiar?

So my digital sabbatical has prompted me to think differently about how I will use technology in 2014 and how my family will use it.

So here are my 2014 Digital Resolutions-

*Try to have one screen-free day a week (or perhaps a designated screen-free period). As you may have seen on Facebook or Instagram, my first week attempting this resolution was not so successful. I know how important this is for my brain (allows it to re-callibrate itself, develops creativity and is just a good habit to start). For example, you come up with creative solutions to problems when your mind can wander. Your mind cannot wander when you are constantly scrolling through your Twitter feed. However, it is so hard to have complete screen-free time in this highly digital world. It is easy to pick up your phone and check social media. But it is absolutely critical to ‘switch off’. For me, it is important that I ‘walk the talk’. Not only as a children’s technology researcher, but also as a Mum. I must show my sons that I can manage technology and not let it manage me. Remember, kids are inheriting our media habits.

*Limit my screen use in the hour before bed. I know, I know it should be 90 minutes before bedtime as the research suggests. But as a work-at-home mum that window of opportunity between kids’ bedtime and my bedtime is a critical work period. So I figure 60 minutes should make a difference. Give your devices a bedtime and see if it makes a difference (lots of parents tell me this makes a HUGE difference with their children, as it is something I suggest in the Parent Seminars I deliver).

*Limit how often, when and how I check email. I have started to check email standing up (another great tip from Jana) and at three designated periods throughout the day. I tell you, standing up to check emails makes me much more focused. I have also turned off my email alerts on my phone. Two words: life changing. It has made such a difference. No longer do I hear the beeps and alerts and as a result I don’t feel compelled to check my email frequently. You should try it.

*Absolutely NO phone use in the car. Never. I don’t talk or text on the phone whilst driving. I am adamant about this. But I confess, I have been known to quickly check email (or Instagram) while sitting in traffic (I told you this was a juicy post). No more. I know I have two pairs of eyes watching my every move in the backseat of the car and the last message I want to send to them is that it is okay to sometimes use your phone in the car. No phones in car, period.

*The biggest and hardest one for me is to limit my time on social media. I told my husband this resolution and he laughed (he of no faith). I often assure him that I am on Facebook or Twitter for ‘work’ and it is true…well to some extent and some of the time. However, a lot of the time on social media is spent as a voyeur and I have realised what a time suck this is for me. This resolution is also the one that you are probably likely to catch me out on, so give me a holler if you see me loitering on social media. I am going to have set periods of time dedicated to social media and assign time limits for checking social media. And I am going to stick to them (well at least try to). Try it yourself, set the timer for 10 minutes on your phone and only check your social media then.

*Schedule media time. I know this one might seem a little ambitious, but it is so important. With a huge range of devices now available too often technology creeps into our lives. No more arguing with my three-year old about if he can watch a You Tube clip about diggers before breakfast (yes, even this children’s technology researcher has these arguments with her son), or watch another TV show. With a media plan, it is all scheduled ahead of time.

*Watch an entire movie! Yep, this one is not a typo. I wanted to finish on a positive note. I haven’t actually watched a complete movie in over three years. So 2014 is the year of watching a movie from beginning to end. And enjoying it! So hit me up with your suggestions.

Tell me in the comments below, do you and your family have any ‘digital resolutions’? Are you going to try any of these? I;d love to hear how they go.

There has been an explosion in the adoption of portable media devices like tablets, smartphones and gaming consoles. There are some concerns that their over-use may lead to an increase in children’s (and adults’) sleep disorders. One of the chief concerns rests with the light that radiates from these devices and how it can impact on young children’s body clocks.

How do digital devices prevent us from falling asleep?

1. The light emitted from portable devices such as tablets, smartphones and hand-held gaming consoles reduce the production of melatonin(the body’s hormone that aids with sleep). Without adequate melatonin levels it makes it more difficult to fall asleep.

2. These digital devices are often too stimulating for developing brainsand bodies. Often, the rapid-fire input and fast-paced action on screens activates the brain. This is not what brains need before bed.

3. Children are forming poor sleep associations with bedrooms. With the increase in portable devices, children often bring these devices to their bedroom. This does not establish that the bedroom is a sacred space for rest and relaxation. The bed is just for sleep. Nothing else.

So what can parents do?

• In an ideal world, parents would discourage the use of digital devices in the 90 minutes before bed (see my previous post on this topic). This provides the brain with time to calm it self before bed and promote ideal melatonin levels. If 90 minutes is not achievable, try 60 minutes.

• If children are to use portable devices with backlit screens before bed, such as tablets and smartphones, try to encourage them to be as far away from their eyes as possible. Direct short wavelength blue light directly interferes with the production of melatonin.

• Turn down the brightness on your child’s tablet or smartphone screen, especially if being used before bed. Not only will this preserve the device’s battery, but it will also allow their body to produce more melatonin.

• Avoid the use of portable devices in children’s bedrooms. In fact, bedrooms should be media-free zones. Young brains need to associate bedrooms as a place for rest and rejuvenation, not a digital cave, where there are pings, bings and flashes.

• The most effective but hardest strategy to implement (I admit it too) is to model how to switch off digital devices.

Tell me in the comments below, do you worry about your child’s sleep because of their use of digital devices? Do you have any other strategies that work for your family?